CrossFit Evergreen – CrossFit
Warm-Up (No Measure)
To be completed at the instruction of the coach
Warm-Up
400m Run
—
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Warm-Up (No Measure)
To be completed at the instruction of the coach
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Snatch High Pull
– 3 Muscle Snatch
– 3 Power Snatch
Then.. The Complex
–
Cue through the positions and work athletes through the entire complex at least once before starting the segment.
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
Hang Power Snatch (Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power)
Rainbow Road (Weight)
“Rainbow Road”
20:00 AMRAP
400m Run
10 TnG Power Snatch
Goals / Stimulus / Objectives
Score = Total Load Lifting
This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt.
Score would look like
10 Tng Reps @ 135
10 TnG Reps @ 140
10 TnG Reps @ 145
10 TnG Reps @ 150
Sum Total of the weight that was on the bar = 570lb
Stimulus: Barbell Cycling / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete 5+ Rounds
Secondary Objective: Most total load lifted per set
We are looking for athletes to both push the run pace as well as challenge their ability to maintain some good loads on the barbell with quality cycling technique. Suggested loading should be around 55-65% of 1RM in order to maintain mechanics and allow for consistency across sets.
Travel/Hotel/Limited Equipment (No Measure)
20:00 AMRAP
400m Run
20 Alternating Dumbbell Snatch
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :40 Plate Hop Series
Minute 2 – 2/2 Single Leg Hop to Broad Jump
Minute 3 – 3 Box Jumps, Building in Height
Recovery (Checkmark)
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose